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					           Extended Russian Power Routine
           1RM                         Smallest increment               5
Squat               500
Bench               350
Deadlift            450


                 Monday                          Wednesday                             Friday
Week 1      Squat         6x2x400      Week 1    Deadlift     6x3x360
            Bench         6x3x280
Week 2      Squat         6x2x400      Week 2    Deadlift     6x4x360
            Bench         6x4x280
Week 3      Squat         6x2x400      Week 3    Deadlift     6x5x360
            Bench         6x5x280
Week 4      Squat         6x2x400      Week 4    Deadlift     6x6x360
            Bench         6x6x280
Week 5      Squat         6x2x400      Week 5    Deadlift     5x5x385
            Bench         5x5x300
Week 6      Squat         6x2x400      Week 6    Deadlift     4x4x405
            Bench         4x4x315
Week 7      Squat         6x2x400      Week 7    Deadlift     3x3x430
            Bench         3x3x335
Week 8      Squat         6x2x400      Week 8    Deadlift     2x2x450
            Bench         2x2x350
Week 9      Squat         6x2x400      Week 9    Deadlift     1x1x475
            Bench         1x1x370

Tips:       I don't do much of assistance work, but
            if you have the energy after training,
            throw in some assistance work (lats, dips, shoulder presses etc.)

            If you are a sumo deadlifter, start the cycle with traditional deadlift.
            At fifth week replace traditional deadlift with sumo deadlift.
n Power Routine



                                 Friday
                    Week 1     Squat      6x3x400
                               Bench      6x2x280
                    Week 2     Squat      6x4x400
                               Bench      6x2x280
                    Week 3     Squat      6x5x400
                               Bench      6x2x280
                    Week 4     Squat      6x6x400
                               Bench      6x2x280
                    Week 5     Squat      5x5x425
                               Bench      6x2x280
                    Week 6     Squat      4x4x450
                               Bench      6x2x280
                    Week 7     Squat      3x3x475
                               Bench      6x2x280
                    Week 8     Squat      2x2x500
                               Bench      6x2x280
                    Week 9     Squat      1x1x525
                               Bench      6x2x280



shoulder presses etc.)

e with traditional deadlift.

				
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